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Wednesday, May 1 2024

Strength: Every 2 minutes, for 16 minutes (8 sets):Back Squat

Set 1 – 5 reps @ 70-74% of 1-RM

Set 2 – 5 reps @ 75-79%

Set 3 – 3 reps @ 80-84%

Set 4 – 2 reps @ 85-89%

Set 5 – 2 reps @ 90-94%

Sets 6-8 – 1 rep @ 95+%

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

20/15 Calories of Assault Bike

20 Reverse Lunges

10 Toes to Bar

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Tuesday, April 23 2024

Strength: Every 2:30, for 15 minutes (6 sets) of: Deadlift x 5 reps @ 75-85%

Metcon: Against a 3-minute running clock…

30/22 Calorie Bike

Max Reps of Double-Unders

Rest 3 minutes, and repeat for a total of 3 sets. Note total number of double-unders completed in each set, and then sum them for your total score.

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Monday, April 22 2024

Strength: Every 2 minutes, for 6 minutes (3 sets): High Hang Clean x 1 rep @ 70+%

followed by…

Every 2 minutes, for 6 minutes (3 sets): Hang Clean x 1 rep @ 80+%

followed by…

Every 2 minutes, for 6 minutes (3 sets): Hang Clean x 1 rep @ 90-95%

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

4 Wall Walks

12 Alternating Dumbbell Snatches 50/35

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Wednesday, April 17 2024

Strength: Every 2 minutes, for 14 minutes (7 sets):Back Squat

Set 1 – 5 reps @ 55%

Set 2 – 5 reps @ 65%

Set 3 – 3 reps @ 75%

Set 4 – 2 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 6 reps @ 80-85%

Set 7 – 8-10 reps @ 70-75%

Metcon: AMRAP 12

3 Strict Pull-Ups

12 Abmat Sit-up

24 Double-unders

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Thursday, April 11 2024

Strength: 4 Sets

Bulgarian Split Squat x 8 reps each leg

Rest 45 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps Rest 60 seconds

Metcon: For time:

1000 Meter Row

75 Wall Balls 20/14

30 Front Rack KB Lunges

75 Air Squats

1000 Meter Row or Run